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Shoulder injuries, including injuries of the rotator cuff, can dramatically decrease your range of motion. One of the muscles of the rotator cuff is the subscapularis, which attaches to the humerus and allows for internal rotation of the shoulder. Physical therapists prescribe self-stretching exercises to help you regain or improve the ability to rotate your shoulder.

Pendulum Exercise

Warm up your shoulder with the pendulum exercise before doing stretches. Stand up straight and hold a dumbbell that weighs 3 to 5 pounds in the hand of your affected arm. Bend forward at the waist, resting your opposing hand on a weight bench or chair and letting the arm that is holding the weight hang down. Swing your upper body gently in a circle to move your arm clockwise and then counterclockwise. Make 10 circles on each side. After making circles, place one foot in front of the other and rock your body backward and forward so your arm swings back and forth. Repeat 10 times.

Towel Stretch

Stand up and drape a towel over one shoulder. If you are doing internal rotation stretches for a frozen or sore shoulder, drape the towel over your healthy shoulder. The towel should hang down to your butt in back. Reach behind your back with the affected arm and grasp the towel with your palm facing out. Hold the other end of the towel with the hand of your healthy arm, with your palm facing in. Pull the towel forward and upward with your front hand, which will pull the hand behind your body up your back. When you feel as deep a stretch in the back arm as you can handle, relax your front arm, letting it hang down in front of your body. Hold for as long as possible, working up to 90 seconds.

Lying-Down Hand Weight Exercise

Lie down on the floor and bend your knees, keeping your feet flat. Hold a weight that weighs 3 to 5 pounds in the hand of the affected arm and shoulder you want to stretch. Bend your arm at the elbow, keeping your upper arm next to your side. Slowly lower your forearm and hand toward the floor, away from your body. Allow the back of your hand to hover just above the floor, with your forearm at a 90-degree angle to your torso. Slowly raise your arm again. Repeat at least five times and work up to 15 repetitions.

Isometric Stretch

Stand sideways in a doorway, facing the door frame. Bend your affected arm to a 90-degree angle, keeping your upper arm against your side. Place the palm of your hand on the wall. Push on the wall until you feel the stretch in your shoulder. Hold the tension for five seconds. Relax your arm at your side. Repeat the exercise at least five times, working up to 10.

About the Author

S.R. Becker is a certified yoga teacher based in Queens, N.Y. She has a Master of Fine Arts in creative writing and has worked as a writer and editor for more than 15 years. Becker often writes for "Yoga in Astoria," a newsletter about studios throughout New York City.